Protein is essential for your body, and not only required to build muscle! But be careful, some sources contain a lot of fat!
Protein is indispensable for building muscle, simple metabolic processes, and maintaining healthy bones. Want to make sure that you cover your daily needs of protein? Then you should incorporate the following high protein food items into your diet! The clou: All of them are plant-based, affordable, and available in most supermarkets near you!
We have do differentiate between basic sources of protein. There is animal protein on the one side, and plant protein on the other.
As a matter of fact, meat and dairy do have a higher biological value. Meaning that the provided protein is very similar to the body´s own protein and can therefore be transformed easier.
It is a measurement for how well protein can be transformed into the body´s own protein. 100 is the highest value, only met by the whole egg (egg white and yolk). A theory says, that the biological value of a meal can be increased by smart combination of ingredients.
Consuming animal fats might seem like the easy way to cover your daily needs of protein, but choosing this path comes at a high cost. Animal protein is usually high in unhealthy, saturated fats, as well as cholesterol. It is hard to digest, causing uncomfortable bloating and gas production. It is also said to increase the risk of developing any sort of cancer*. The intake of protein can be increased through dietary supplements, just like the famous whey. These supplements often contain loads of artificial sweeteners, chemicals and are highly processed. Do yourself a favour and stay away from them! Instead stick to the 10 high protein foods that I will introduce to you next!
Plant protein can easily provide you with all essential amino acids, without further supplementation. The good news: Plant-based food doesn't contain any cholesterol. And even better: It comes with un-saturated fats, which your body cannot produce itself and therefore needs to be consumed through your diet.
No bad news here. Plant-based food also contains plenty dietary fibre, keeping you satisfied and having great digestive effects. Sounds too good to be true? Wait till you see that the following 10 high protein foods are not only plant-based but also delicious!
The more different, high protein foods you combine, the better! If you think you need to supplement with protein powders or protein bars, go for the plant-based versions, such as rice or soy protein. They are a lot healthier and easier to digest.
Enough said! Lets get to the 10 high protein foods that will change your diet forever - to the better!
Protein per 100g: 13g
Grain contains a surprising amount of protein. Naturally so does oatmeal, an ancient crop that has been on our menus for many centuries. Oatmeal is versatile and easy to prepare. Honestly, even the most unexperienced cook is able to master the art of porridge making. You might just wanna add a little oatmeal to your soy yogurt or enjoy it with plant-based milk and some peanut butter on top. This way, you´ll increase the biological value of your meal significantly.
Protein per 100g: 22g
Beans come in all shapes and sizes. Black, white, thick, round, Kidney or Pinto beans. just as innumerable are the ways to enjoy them! I love to add beans to salads, wraps, veggie bowls, stews. If I am very lazy, I will just have a plate of rice and beans, with a little lemon and pepper drizzled on top. Did you know, that you can make bean spreads or bake bean-based brownies? Nothing seems impossible for my favourite of all high protein foods.
My vegan Chili is famous - naturally I added a recipe in the end.
Protein per 100g: 25g
Peanuts belong to the family of legumes, and provide a whole lot of protein. Unfortunately they also contain quite a lot of fat. It might be the healthy, un-saturated version, but it will still stick to your hips if you don't watch out and over-indulge. A tablespoon peanut butter has approximately 90 kcal. So make sure to not eat more than that.
Protein per 100g: 16g
Tofu is not just for vegans or vegetarians. The versatile soy-product can be marinated, grilled, backed and much more! I even add it to my smoothies, to create a high protein version, or prepare a scrambled tofu for breakfast. Information on how to do all that, can be found in my tofu guide!
Protein per 100g: 7g
Rice contains not only a great amount of carbs, but also plenty protein and little fat! It is the ideal fitness food, since it does not raise blood sugar levels aggressively and provides long lasting energy. It is easy to digest and not to forget, cheap. Bodybuilders swear on rice as base of their diet - and so should you!
Protein per 100g: 14g
Chia seeds are the secret weapon of all fit food lovers and gym addicts. No wonder, as they do not only contain 20% protein, but are naturally keeping you full and satisfied. With a high content of un-saturated fats and omega-3 and omega-6 fatty acids, chia seeds are real superfoods. I love to add a spoonful of chia to my smoothies or porridges and treat myself with a yummy chia pudding once in a while!
Protein per 100g: 20g
One of the things that you will always find in my kitchen, are chickpeas! I just love to make a delicious bowl of hummus! And even better, enjoy a hummus sandwich with fresh tomatoes and ripe avocado on whole wheat bread! A real treat, and super high in protein! Learn how to make hummus here!
Protein per 100g: 14g
Quinoa, the peruvian superfood, can nowadays be found in every better organised supermarket. The pseudo-grain is high in protein, just like rice, and is also prepared like its distant cousin. Quinoa makes for a great side, a base for salads or even as a replacement for oatmeal in creamy porridge!
Protein per 100g: 14g
Amaranth, a gluten-free pseudo grain, contains a whole lot of protein, magnesium and b-vitamins. Amaranth is low in carbs and high in fibre. There is little that can not be cooked or baked with Amaranth: Granola, bread, muffins, cookies, pancakes, soups, stews etc.
Protein per 100g: 24g
Lentil stew is not just a poor people food, but a great source of protein! Lentils are one of my main protein sources. They also have my back when it comes to fibre, b-vitamins, magnesium, antioxidants and iron. And did I mention they are delicious?
Protein sources: Oatmeal, peanut butter, rice protein, banana, soy milk, chia seeds
2 carrots, grated
1 apple, grated
1/2 zucchini, grated
1 ripe banana banana, mashed
1 cup whole grain flour
1 cup oats
2 tbsp rice protein or other plant-based protein
1,5 tbsp backing soda
1/2 cup brown sugar
2 tbsp chia seeds
1 tsp vanilla extract
1/2 tsp cinnamon
1/2 cups coconut oil
1/2 cups soy milk
2 tbsp peanut butter
- Preheat the oven to 180 Degree Celsius.
- Give all dry ingredients into a medium size bowl. Stir well. I recommend using a wooden spoon.
- Add carrot, apple, zucchini and banana. Then milk, oil and peanut butter.
- Give 9 to 12 muffin tins on to a backing tray and distribute the dough evenly. Bake for 25 minutes. Let the muffins cool out before you add any toppings. I drizzled a little peanut butter on top.
Protein sources: Whole wheat pasta, beans, corn, soy meat
100 g dry soy strips
1 cup water for soaking
300 ml vegetable broth
1 small onion
2 garlic gloves
1 can kidney beans
1 can corn
5 tbsp tomato paste
1 red chilli pepper
80 g Pasta
- Soak the strips in water for about 30 min or prepare according to the instructions on the package.
- Fry onion, garlic and chilli in a big pan. Add soy strips and fry for 5 min until gold brown.
- Add corn, beans and spices (oregano, salt and pepper). Deglaze with vegetable broth and add the tomato paste. Let simmer for 30 minutes. Stir now and then. Add water if necessary.
- In the meantime, cook pasta as indicated on the package and serve together with the chili.
Protein source: Oats, banana, peanut butter, soy milk
1/2 cup of oats
1 cup of soy milk
1 ripe banana, mashed
1/2 cup of raspberries
1 tbsp peanut butter
1 tbsp agave sirup
1/2 tsp cinnamon a pinch of salt
- As topping: Bananas, nuts, berries, superfoods
- In a medium sized pot, combine oats, berries and soy milk and let simmer for 5 minutes, until the oats are soft. Add more milk if you like a creamier consistency.
- Take the pot from the oven and add banana, peanut butter, sirup, cinnamon and salt. Stir well.
- Give porridge into a bowl and add toppings! Enjoy!